Comparing Nutrients in 5 ounces Creamed Dried Coconut Meat VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Creamed Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Energy	33.4% 970kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	271% 87g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	NA	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	28.6% 37g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	34.7% 13g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.36% 2.13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	3.7% 37mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	255% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	59.5% 4.76mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	172% 3.94mg	89.8% 2.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.3% 296mg	152% 1066mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	0.064% 2.37g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Creamed Dried Coconut Meat VS Raw Whole Tahini per 5 oz

Compare the macro and micronutrient content in 5 oz of Creamed Dried Coconut Meat versus 5 oz of Raw Whole Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Creamed Dried Coconut Meat vs Raw Whole Tahini:

• 5 ounces of Creamed Dried Coconut Meat have 2 times more Vitamin B6 than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 21 times more Vitamin B1, 5 times more Vitamin B2, 9.7 times more Vitamin B3 and 10.9 times more Vitamin B9 than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Raw Whole Tahini provide similar amounts of Vitamin B5 per five ounces.
• Both Creamed Dried Coconut Meat as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Creamed Dried Coconut Meat vs Raw Whole Tahini:

• 5 ounces of Creamed Dried Coconut Meat have 1.3 times more Iron, 1.9 times more Manganese and 1.3 times more Potassium than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 16.2 times more Calcium, 2 times more Copper, 3.6 times more Phosphorus, 2 times more Sodium and 2.3 times more Zinc than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Raw Whole Tahini contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Creamed Dried Coconut Meat have 1.4 times more Fat and 9.1 times more Saturated Fat than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 27.3 times more Omega 6 and 3.4 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Raw Whole Tahini offer comparable quantities of Energy and Carbohydrate per five ounces.